After an abysmal showing at APF Equipped Nationals, I'm now in an off season mode of training. Currently, I am in a hypertrophy block focusing on quality of movement and time under tension. This will build the foundation for my strength phases to prepare for WPC World's in November.
For programming and coaching inquires, please email SmitleyPerformanceSystems@gmail.com or visit brandonsmitley.comWednesday I cranked out my back work at the rec with some more down time between clients. This worked out well as I also needed to meet up with my sister for her birthday, and I wanted to be able to enjoy a bit of food with her and family, so this gave me a good window to sit down and just enjoy life a little bit after work. A bit of a higher volume day, but I felt I did a good job of ramping up volume over the course of the four week hypertrophy training block, and my body is feeling excellent. I had some extra time again, so I threw in some more calf work for fun. While it's not a priority for me, I do feel that having a bit added back in to my program moving forward can help keep my knees healthier and help me with some stability and balance with heavier weights. Not a main focus, but if I've got the time and recovery to throw it in moving forward, I'm going to try to keep it over the course of the summer. Rest day, and then back at it going strong under some heavier weights. Finally.
Items Used in this Training Session
Warm Up Cats & Camels - 10 Quadraped T-Spine Ext - 10 each Band Dislocations - 10 Alternating Band Dislocations - 10 each Band Pressdowns - 15 Band Straight Arm Lat Pulldowns - 15 Band Face Pulls - 15 Single Arm Band Fly - 15 each Band Rows - 15 Band Curls - 15
A1) High Row Machine 4x8
B1) Neutral Grip Seated Cable Rows 3x12
C1) Single Arm Chest Supported Rows 3x10 per arm
D1) DB Rows 3x15 per arm
E1) Lat Pulldowns 3x15 E2) Rope Straight Arm Lat Pulldowns 3x12
F1) Seated Calf Raises 3x12
G1) Seated Calf Machine 4x25
